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Eating salmon is good for your heart. A serving or two of salmon each week can cut your risk of dying from a heart attack by one-third or more, according to MayoClinic.com. As an added bonus, salmon also contains potassium and protein, two nutrients that help protect you from certain health problems, although the amount of potassium and protein in a serving of salmon depends on which type you eat.

Potassium

Healthy adults need 4,700 milligrams of potassium each day. Potassium is an essential mineral that helps regulate your heartbeat and blood pressure. You also need plenty of potassium so your muscles work properly and to support the health of your bones. Potassium plays a role in the function of your digestive system and helps you maintain a normal fluid balance as well.

Protein

Adult women should aim to get 46 grams of protein in their daily diet, while adult men should have 56 grams. Protein helps your body regenerate, repair and maintain tissues and muscles. This nutrient supplies your body with energy as well. Salmon is a complete source of protein, which means that it contains each of the 20 essential amino acids your body needs to use protein efficiently.

Salmon

A 3-ounce serving of canned salmon contains 292 milligrams of potassium and 16.7 grams of protein. The same serving of sockeye salmon supplies 347 milligrams of potassium and 21.6 grams of protein. Atlantic farmed salmon provides 326 milligrams of potassium per 3-ounce serving, as well as 18.8 grams of protein. A 3-ounce portion of wild Atlantic salmon supplies the most potassium with 534 milligrams, which is slightly more than 10 percent of what you need each day. Wild Atlantic salmon contains 21.6 grams of protein.

Eating Salmon

Brush fresh salmon with olive oil and sprinkle it with herbs and spices. Grill or bake the fish until it flakes easily with a fork. Serve it with a side of fiber-rich brown rice and steamed vegetables for meal high in potassium and protein, as well as low in saturated fat. Shred the cooked salmon and add it to seafood stew or vegetable soup. Combine freshly cooked or canned salmon with low-fat plain yogurt, garlic powder and fresh dill as a healthier alternative to traditional tuna salad sandwiches. Add salmon to a tossed green or Caesar salad as another nutritious way to incorporate the fish into your diet.

About the Author

Sara Ipatenco has taught writing, health and nutrition. She started writing in 2007 and has been published in Teaching Tolerance magazine. Ipatenco holds a bachelor's degree and a master's degree in education, both from the University of Denver.